How to maximize weight loss running

7 tips for efficient weight loss

How to maximize weightloss running

If you want to lose weight, there’s no easier or healthier way to do it than by running. You’re going to be burning both fat and carbohydrate – both of which play a part in weight gain – toning muscle and trimming physique – all while getting fit and strengthening your heart! Here’s seven top tips to maximise results:

1. Run regularly

Aim to run three times per week, building the running frequency and duration gradually. Begin with sessions that include blocks of walking and blocks of running and aim to make them last for 30 to 45 minutes. The more you run, the more calories you’ll burn, and the quicker you’ll get fitter!

2. Cross-train

On one or two of the days when you are not running aim to do some other exercise, such as walking, cycling, swimming, an exercise class or another form of cross training. It’ll all contribute to the calorie burning, while ensuring you don’t get injured as a result of running too much, too soon.

Cycling as cross-training

3. Do bodyweight exercises

Combine your running with some simple bodyweight exercises, such as the plank, press-ups and one-legged squats to become strong enough to run and achieve a leaner, more toned physique.

4. Don’t neglect strength work

Strength training combined with running will encourage further weight loss – the stronger your muscles, the more calories they require.

Strength work

5. Aim for an energy deficit

Burning around 100 to 120 calories per mile, you’re going to have to run a whole lot of miles before you shift any body fat, so the only way you’re going to see results is by creating an energy deficit, in terms of calories in vs calories out. However, it’s important to do so sensibly.

6. Aim for a rich and varied diet

Always aim to eat a healthy, nutritious diet to support your exercise. Everyone’s metabolic rate is different so there is no one-size-fits-all diet or calorie intake. Aim for a diet that’s rich in fruit, veg, protein and good carbohydrates, and low in saturated fat.

chickpea salad with couscous, parsley, olive oil and pomegranate

7. Mix the pace up

The pace at which you work will determine what you are using as a fuel source. When working at a lower intensity, you’ll be predominantly burning stored fats as your fuel source, whereas working at a harder intensity will see you burning glycogen as a fuel source, meaning you’ll be burning more calories. Aim to work at various levels with every training session; this will mean you are burning both fat and carbohydrate calories throughout your weekly running routine.


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